October in Ontario is a month of vegetable abundance! From artichokes to zucchini, there are flavours for all to enjoy!
In this week's recipe, we are featuring a heart-warming beef pot pie full of the season's best ingredients, such as carrots, onions, potatoes, and mushrooms!
Potatoes are an excellent source of potassium, a good source of Vitamin C and a source of fibre and folacin.
Low in calories, carrots are an excellent source of beta carotene, converted in the body to Vitamin A and a source of folacin and fibre.
Mushrooms are a source of Vitamin C, riboflavin, niacin, folacin, and fibre. A 2/3 cup serving contains only 12 calories.
Beef Pot Pie
Serves 10 - 12
Recipe Adapted from Foodland Ontario
2 lb (1 kg) Ontario Beef Stewing Cubes
1/2 cup (125 mL) all-purpose flour
1 tsp (5 mL) each salt and pepper
3 tbsp (45 mL) vegetable oil
2 Ontario Onions, diced
3 Ontario Carrots, diced
2 cloves Ontario Garlic, minced
2 cups (500 mL) sodium-reduced beef broth
1-1/2 cups (300 mL) dark lager
1 can (5.5 oz/156 mL) tomato paste
2 tbsp (25 mL) Worcestershire sauce
1 tsp (5 mL) dried thyme leaves
1/4 tsp (1 mL) hot sauce
1 bay leaf
2 Ontario Potatoes, peeled and diced
1 cup (250 mL) Ontario Mushrooms, quartered
1 sheet (225 g) frozen butter puff pastry, thawed
1 Ontario Egg Yolk
Combine beef, flour, salt and pepper, toss to coat beef well; set aside.
In a large skillet, heat 1 tbsp (15 mL) of the oil over medium heat. Add onions and cook for 5 minutes, stirring often. Remove to Dutch oven. Increase heat to medium-high; add remaining oil.
Brown beef in batches and add to onions; reserve flour. Add carrots and garlic to the skillet; cook for 3 minutes over medium heat. Stir in reserved flour; cook for 1 minute.
Add broth; bring to a boil, stirring well. Stir in lager, tomato paste, Worcestershire, thyme, hot sauce and bay leaf; bring to a boil, stirring occasionally. Pour over the beef mixture; bring to a boil.
Cover and bake in 350°F (180°C) oven for 1 hour and 15 minutes, stirring occasionally.
Stir potatoes and mushrooms into the mixture; cover and bake for 45 minutes. Remove the bay leaf.
Spoon beef mixture into a 12-cup (3 L) casserole dish.
Roll out puff pastry to fit the top of the dish with a 2-inch (5 cm) overhang. Place on top, pushing excess pastry down inside the dish. Cut a few steam vents. Stir egg yolk with 1 tbsp (15 mL) cold water and brush over top.
Bake in 400°F (200°C) oven until golden, about 20 minutes.
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